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You WILL flat. The only good thing about riding a mountain bike for triathlons is that you probably will not flat ever. Mountain bike tires can take a beating. Switching to a road tire on a triathlon bike I have flatted many times. It's imperative that you know how to change one. Don't wait until you get a flat in the hot sun to learn how to change a flat like I did. And we hope you have learned to change a flat by your first race. If you haven't, do it a few times for practice inside the comfort of your home - even on a perfectly good tire.
Warning. Amateur video. I hope I was able to get enough good shots of the process. Please feel free to add your tips to the comments area at the bottom of the article.
This tutorial is specifically how to change clincher tires. These tires are probably the most standard and are the ones with an inner-tube inside of the tire. Tubular tires have no separate inner-tube and need to be glued onto the rim.
Items neededThe following items are needed to change a tube in the event that you flat. Note, I like to replace the whole tube. I am not successful in patching a tube with a hole. I have tried but to no avail I am always met with failure 5 minutes into my ride with the air leaking out of the patch. This is the reason why I just carry a few spare tubes to change. (Maybe we need a tutorial on how to use a patch kit...anyone?)
Even if you prefer to patch your tube, this tutorial will still apply. Once you get the tube out, you will find the leak and patch it and put the tube back on.
The following are items that you should be carrying at all times on your bike and will be what I will use in this video.
Removing one side of the tire
At this point you should have the entire side of the tire off of the rim.
Removing and changing the tube
Putting the tire back onto the rim
Thanks to marmadaddy and Writebrained for some tips which I missed in the video that are included in the write-up.